calorie

To follow on from yesterday’s post about fruits (List of Fruits and their Calories), here is a list of vegetables and their calories. Each food item is shown per 100g. Calorie amounts are approximate and you should use your own judgement. Please leave a comment if you spot any mistakes or if there are items you’d like me to add.

We all know that we should eat more fruit, but how can we make wise choices with regards to calories? So a regular banana with 95 Kcal is a better than a Mars Bar with 229 Kcal. But an apple is a better choice over the banana, having just 82 Kcal. I’ve put together a table of many fruits to help out those calorie counting. Please be aware that I may have made mistakes so use your own judgement. I have only included fruits which are commonly used as sweet items of food. I have include more savoury fruits, such as tomatoes and peppers in my vegetables list(List of Vegetables and their Calories).

All values are for fresh/raw versions of the fruits unless otherwise shown. I haven’t included tinned or frozen fruits as values are readily available on packaging.

Apple – 1 medium 82 Kcal

Apricot – 1 medium 16 Kcal

Avocado – ½ medium 160 Kcal

Banana – 1 medium 95 Kcal

Blackberries – 75g 19 Kcal

Blackcurrants – 75g 21 Kcal

Blueberries – 75g 32 Kcal

Cantaloupe melon – medium slice 22 Kcal

Cherries – 90g 43 Kcal

Clementines – 1 medium 28 Kcal

Cranberries – 75g 17 Kcal

Damson – 75g 28 Kcal

Fig – 1 fresh 37 Kcal

Fig – dried 50g 104 Kcal

Galia melon – medium slice 27 Kcal

Grapefruit – 1 medium 68 Kcal

Grapes – 75g 45 Kcal

Greengages – 75g 26 Kcal

Guavas – 60g 16 Kcal

Honeydew melon – medium slice 32 Kcal

Kiwi – 1 medium peeled 49 Kcal

Lemon – 1 medium 19 Kcal

Lychees – 75g 44 Kcal

Mango – 1 medium 66 Kcal

Nectarines – 1 medium 60 Kcal

Orange – 1 medium 56 Kcal

Papaya – ½ medium 41 Kcal

Passionfruit – 75g 27 Kcal

Peach – 1 medium 50 Kcal

Pear – 1 medium 60 Kcal

Pineapple – 60g 25 Kcal

Pomelo – 1/4 medium fruit 75 Kcal

Plum – 1 medium 36 Kcal

Raspberries – 60g 15 Kcal

Rhubarb (stewed without sugar) – 5 tbsp 5 Kcal

Satsuma – 1 medium 54 Kcal

Strawberries – 70g 19 Kcal

Tangerine – 1 medium 35 Kcal

Watermelon – medium slice 35 Kcal

Please comment on this post if you spot any mistakes or if you would like me to add any other fruits to the list.